O’Hare CrossFit – CrossFit
Movement Prep
A: Bench Press Mov. Prep. (No Measure)
Two Sets
Single Arm DB Floor Press w/ Glute Bridge x 6-8/arm
Plank on Elbows x 30 seconds
Band Pull Apart x 20 reps
Strength
B: Metcon (Weight)
Five Sets:
Incline Bench Press @30X1 x 6 reps ***Build to 6 Rep @100% RPE**
Rest 30 seconds
Single Arm Ring Row @1111 x 4-6/arm
Rest 90 seconds
Conditioning
C: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 9 minute:
14 Dumbbell Power Clean 50/35# per hand
14 Pushups off Dumbbells
Rest 3 minutes
Teams of 2 break up as you see fit, to complete as many calories as possible in 5 minutes
Arms only Assault Bike
Decompression
Prone Pec Stretch x 2 minutes per side @ 4s in 4s hold 7s Exhale Nasal Breath